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Meat zongzi Calories

Traditional sticky-rice dumpling with meat filling

CALORIES · 100 G

212kcal

GI

70high

POTASSIUM · 100 G

142mg

FIBER · 100 G

1.1g

Quick answer

1 piece (medium) of Meat zongzi (180 g) has 382 calories. That works out to 212 calories per 100 g. It contains 59 g of carbs, 13.3 g of protein, 10.4 g of fat and 2 g of fiber. Its 22.5 µg of Selenium covers 41% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

Meat zongzi Nutrition Facts

Selected: 1 piece (medium) · 180 g

382

KCAL / 180G

Carbs

59g

· 21% DV

Protein

13.3g

· 27% DV

Fat

10.4g

· 13% DV

Fiber

2g

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 62% · Protein 14% · Fat 24%

Meat zongzi nutrition facts table · 1 piece (medium) (180 g)

NutrientAmount% DV
Calories382 kcal
Total fat10.4 g13%
Saturated fat3.24 g16%
Trans fat0.04 g
Sodium558 mg24%
Total carbohydrate59 g21%
Fiber2 g7%
Protein13.3 g27%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Medium Meat zongzi?

ServingAmountCalories
1 piece (medium)180 g382 kcal
1 piece (small)90 g191 kcal
½ piece (half)90 g191 kcal
100 g100 g212 kcal
1 piece (medium)140 g297 kcal
1 piece (large)180 g382 kcal
1 serving (medium)180 g382 kcal
1 piece (jumbo)250 g530 kcal
1 serving (large)250 g530 kcal
2 piece (double)280 g594 kcal

Calculated from 212 calories per 100 g.

Frequently Asked Questions About Meat zongzi

What is meat zongzi?

Meat zongzi is a traditional Chinese dumpling made from sticky rice wrapped around a savory meat filling in leaves. The parcels are usually boiled or steamed, and their shape and fillings vary by region.

What meat is usually inside meat zongzi?

Pork is a common filling for meat zongzi, often seasoned with soy sauce and other aromatics. Some versions use chicken or beef, and regional recipes may add mushrooms, salted egg yolk, or other ingredients.

How do you eat meat zongzi?

Unwrap meat zongzi and eat the rice dumpling inside; the outer leaves are discarded. It is served warm or at room temperature, sometimes with tea, pickles, or a light soup to balance the rich, sticky rice.

Are the leaves on meat zongzi edible?

No, the bamboo or other leaves wrapped around meat zongzi are not eaten. They hold the parcel together during cooking and can impart aroma, but remove them before eating.

How is meat zongzi traditionally cooked?

Meat zongzi is traditionally wrapped tightly in leaves and boiled until the sticky rice and filling are cooked through. Steaming is another option, though cooking time varies with the parcel’s size and the recipe.

Why is meat zongzi wrapped in bamboo leaves?

Bamboo leaves keep meat zongzi intact while it cooks and give the rice a subtle leafy aroma. Other suitable leaves are used in some places, but the wrapper is removed before serving.

What is the difference between meat zongzi and a regular rice dumpling?

Meat zongzi is a particular kind of Chinese sticky-rice dumpling, usually wrapped in leaves and filled with savory ingredients such as pork. The phrase “rice dumpling” can describe many dishes that use different rice, wrappers, fillings, and cooking methods.

How should you reheat meat zongzi?

Reheat meat zongzi by steaming it or microwaving it until the center is hot. Keep it wrapped in its leaves while reheating to help retain moisture, then unwrap it before eating.

Can you freeze meat zongzi?

Yes, cooked meat zongzi can be frozen. Wrap each piece airtight to prevent freezer burn, then thaw it in the refrigerator and reheat thoroughly before serving.

How long does cooked meat zongzi last in the fridge?

Cooked meat zongzi generally keeps for three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooling, and reheat leftovers until hot throughout.

Meat zongzi Vitamins & Minerals

Vitamins

B3

3.78mg · 24% DV

B12

0.5µg · 21% DV

B1

0.22mg · 18% DV

B6

0.29mg · 17% DV

Minerals

Selenium

23µg · 42% DV

Manganese

0.94mg · 41% DV

Phosphorus

212mg · 30% DV

Sodium

558mg · 24% DV

Potassium ⭐

256mg · 8% DV

Meat zongzi Glycemic Index

GLYCEMIC INDEX

70
High
0 Low5570100

GLYCEMIC LOAD

41.4
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Meat zongzi

To burn the 382 calories in 1 piece (medium) (180 g):

🚶

94min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

52min

Cycling

🏊

45min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Meat zongzi?

Meat zongzi is a Chinese sticky-rice dumpling, packed with a savoury meat filling and wrapped in bamboo leaves before cooking. Fillings and seasonings vary by region; pork is common, though recipes differ. It is closely associated with the Dragon Boat Festival, but is also eaten at other times of year. The leaves scent the rice as it cooks and are unwrapped before eating.

Served warm or at room temperature, meat zongzi is compact and filling, with tender, slightly sticky rice around a rich, savoury centre. It is mainly a carbohydrate-rich meal, with some protein from the filling. In China it is often enjoyed as a festival food or convenient meal; elsewhere, pair it with vegetables or a light soup for a less heavy plate.

How Nutritious Is Meat zongzi?

Nutrient density

Medium

42/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

35/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Meat zongzi Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Meat zongzi Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Meat zongzi Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Meat zongzi Fat Profile

SATURATED

3.24g

MONOUNSATURATED

4.41g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 16:1

Above the ideal 4:1 (16:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.